VoxPhilly

Muscle tension is one of the most common conditions of the modern age, due to insufficient levels of physical activity. It is caused when a muscle contracts, but without a release. Although usually triggered by a physical occurrence, it can also be a product of stress. The main symptoms are stiff muscles which are aching, usually in the upper half of the body. Fortunately, there are several simple alternative approaches to treating and alleviating muscle tension.

1. Stretching

Many fitness coaches will tell you that stretching is one of the important parts of a workout routine. Tensed muscles turn into stiff muscles, and even if you haven’t done much physical activity, it will always feel great to stretch. The important thing to remember is that stretching should never be painful. It is important to be relaxed and to breathe into the stretch until you feel a gradual release in the muscle (which should take about a minute), and then go deeper, stopping when it hurts. It helps release the toxins stored in the muscles and greatly improves the range of motion. Also, sometimes, the best stretching is counter-intuitive; if you feel pain in a certain muscle, contract it and stretch the opposing muscle – a technique especially effective when dealing with back pain and tension.

2. Massage Therapy

Probably the most known alternative remedy for relieving muscle tension, massage, has been around for thousands of years; even Hippocrates noted that patients could be treated by rubbing! It is useful because it directly addresses the muscle, assisting it in its contraction and easing up tension. There are plenty of different massage techniques for treating medical conditions, depending on the type of muscle pain; the ones frequently used include the Swedish massage, suitable for lighter forms of tension, or the deep-tissue massage, usually used in athletes when it is necessary to address deeper muscle tension. Both are helpful and can also improve headaches caused by tensions, and neck stiffness.

3. Yoga

Yoga incorporates various techniques which relax and stretch muscles, addressing both the physical aspect of muscle tension and the psychological aspect (stress) as well. It generally improves posture, relieving muscle tensions in the long run. There are plenty of different styles and poses, such as the “Cobra pose”, known for its good effect on muscle pain. Based on the contract-relax-contract dynamic, it is used to strengthen lower back muscle through controlled movement and careful breathing. Most of yoga techniques aimed at muscle tension are based on the so-called three Rs: resist, relax, restretch.

For example, if you’re suffering from neck muscle pain, consider doing the following exercise: Sit tall and lower your shoulders. Tilt your head to the right, but, instead of bringing the ear closer to the shoulder, try to consciously extend your neck into your right. The opposite shoulder will lengthen in the process as well. Hold that position for three breaths, and then do the 3 Rs: Resist by reaching your hand above the left ear. Using the hand as a wall of sorts, press your head into the hand, and the hand onto the head. Don’t move for three breaths. Relax and stop pushing, breathe in and out. And finally, stretch by using your hand to move your head to the right. Lower the hand and hold for three breaths. Repeat the entire process on the opposite side.

If the problem persists, consult with your doctor. More serious muscle issues can be best dealt with using conventional medicine, but these alternative treatments help treat mild forms of muscle tension (which are most frequent by far among the general population), and can do wonders for prevention if you repeat them every day.